I’ve been part of the CrossFit world for over eleven years, starting as an athlete, then becoming a coach, and now serving as a general manager. Throughout this journey, I’ve made mistakes, dealt with injuries, and spent a fair amount on equipment, all in the pursuit of becoming a better athlete. However, the biggest lesson I’ve learned is that success doesn’t hinge on having all the gear—it’s about moving with intention.
As a coach, I aim to pass on these lessons to my athletes, helping them achieve their goals faster, with fewer injuries, and without unnecessary spending on equipment.
Less Gear, More Intention
Recently, I had a conversation with an athlete about the essential equipment needed for our CrossFit group classes. We narrowed it down to just shoes and a jump rope. Even then, some athletes lift and work out barefoot, and there are alternatives to jump roping, making it possible to participate in our classes with minimal gear.
The real challenge comes from seeing elite CrossFit athletes on TV decked out in all kinds of equipment—grips, knee sleeves, weight belts, specialized shoes, and even supplements. It’s easy to assume that to be great, you need all this gear. But the truth is, it’s much harder to sell the idea of intentional movement and mindful body mechanics than it is to sell a new pair of knee sleeves.
The Importance of Intentional Movement
Early in my athletic journey, I had a conversation with my coach that shifted my perspective:
Scene: We were doing overhead squats as the strength component for the day. I had only done them once before.
Athlete Emily: “My wrist hurts while squatting. I NEED to buy wrist wraps.”
Coach C: “That’s interesting. Try narrowing your grip on the bar and see if that helps. Still hurts? Rotate your hands so your knuckles point toward the ceiling.”
Athlete Emily: “It feels a little better, but as I add weight, the pain comes back. I should probably get wrist wraps so I can keep adding weight.”
Coach C: “You could buy wrist wraps, and they would support your wrists. But your pain is signaling that the weight is too heavy and your wrists aren’t strong enough yet. How about taking off some weight, working at that level until your wrists get stronger, and then gradually increasing the load?”
That conversation saved me about $20 back then and probably hundreds more over the years. It also connected some important dots in my mind:
- If a movement causes pain, adjust your position first.
- If pain persists, reduce the weight and focus on building strength gradually.
- Don’t mask the pain with equipment—focus on improving your movement quality.
Overhead Squats: A Humbling and Valuable Movement
Overhead squats are a perfect example because they humble even the most seasoned athletes. To perform an overhead squat with significant weight, many parts of your body must work in harmony. If your ankles or hips lack mobility, hitting the correct squat depth is challenging. A weak or unstable core will make it hard to keep a weighted bar overhead while moving up and down. The same goes for your shoulders and wrists—weakness or poor mobility here will limit your ability to hold the bar overhead.
The Real Solution
So, what can you do?
Option 1: Buy lifting shoes to help with ankle mobility ($200), a weight belt for core support ($100-$200), wrist wraps ($20), and perhaps a subscription to a mobility app ($20-$40/month).
Option 2: Avoid overhead squats altogether.
Option 3: Spend ten minutes a day working on your mobility using free resources. Continue attending classes, using light weights for overhead squats to improve your mobility and core strength. Seek advice from your coach to enhance your overhead squat technique.
Here’s a secret: overhead squats used to be one of my favorite movements. I loved the challenge and the fact that I could lift more weight overhead than many of the men in the gym—all without extra equipment. Now, as a coach, I get excited to see athletes working on their overhead squats, even if it’s just with the bar. It’s an opportunity to emphasize the importance of this movement and the potential for improvement it offers.
Embrace the Challenge
Instead of buying equipment, keep showing up to class and work on the movements that challenge you the most. It’s not the most glamorous solution, but it’s incredibly effective.
I encourage athletes to be curious about any pain or discomfort, ask questions, and focus on developing good movement patterns by slowing down and reducing weight when necessary. This approach might not be as flashy as buying new gear, but it’s a much more sustainable and rewarding path to success.
Thank you for reading. I hope my insights save you money, help you move pain-free, and ultimately allow you to live a more enjoyable and fulfilling life!
Come overhead squat with us!